WOD: Thursday, August 16th, 2018

Posted August 15, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
PVC Pass Throughs – 15 Reps
Samson Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
10 Alternating Back Rack Lunges (ascending weights)
:10s Knees to Chest Hang from pull up bar

Workout: For Time

Buy In: Calorie Row (50/35), Calorie Bike/Runner (40/25)

-Then-

1 Round

100 Double Unders
50 Alternating Back Rack Lunges (95/65)
25 Toes 2 Bar

-Then-

Buy Out: Calorie Row (50/35), Calorie Bike/Runner (40/25)

*Can substitute a buy in/out of outdoor 500 Meter Run

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

WOD: Friday, January 3rd, 2025

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Lat/Samson Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 3 Reps each @ 85% of 1RM
Sets 3 and 4: 1 Rep each @ 90% of 1RM

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Workout: For Time

500 Meter Row OR 1200 Meter Bike
32 DB Hang Snatches (50/35) *16 per side
4 Rope Climbs

-Then-

500 Meter Row OR 1200 Meter Bike
24 DB Hang Snatches (50/35) *12 per side
3 Rope Climbs

-Then-

500 Meter Row OR 1200 Meter Bike
16 DB Hang Snatches (50/35) *8 per side
2 Rope Climbs

*Rope Climb Scaling Options:

Scale Reps or distance on ropes
Rope Ascents (8-6-4 Reps)
Strict Pull Ups (12-9-6 Reps)

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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